Pan-Seared Cajun-Spiced Catfish with Creamy Grits

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

A classic Southern soul food dish pairing crispy pan-seared catfish seasoned with Cajun spices and smooth, cheesy stone-ground grits. This southern soul food-inspired seafood ready in about 40 minutes pairs (6 oz each) catfish fillets, cajun seasoning, cornmeal for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 520 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 30 min Serves 4 Southern Soul Food cuisine 520 cal/serving
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Ingredients

Instructions

  1. Step 1: In a shallow dish, combine 2 tbsp Cajun seasoning and 1/2 cup cornmeal. Pat dry 4 catfish fillets and dredge each evenly in the cornmeal mixture.
  2. Step 2: Heat 3 tbsp olive oil in a large skillet over medium-high heat. Add the catfish fillets and sear for 4 minutes per side until golden brown and cooked through, then transfer to a warm plate.
  3. Step 3: Meanwhile, bring 4 cups water and 1 tsp salt to a boil in a medium saucepan. Slowly whisk in 1 cup stone-ground grits and reduce heat to low. Cook, stirring frequently, for 20 minutes until thick and creamy.
  4. Step 4: Remove grits from heat and stir in 3 tbsp unsalted butter, 1 cup shredded sharp cheddar cheese, and 1/2 tsp black pepper until the cheese melts and grits are smooth.
  5. Step 5: Serve the pan-seared catfish over a bed of creamy cheese grits with optional hot sauce on the side.

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Frequently asked questions

How long does Pan-Seared Cajun-Spiced Catfish with Creamy Grits take to make?

Total time is about 40 minutes (10 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Cajun-Spiced Catfish with Creamy Grits?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep (6 oz each) catfish fillets from drying out.

Can I substitute ingredients in Pan-Seared Cajun-Spiced Catfish with Creamy Grits?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Cajun-Spiced Catfish with Creamy Grits for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Pan-Seared Cajun-Spiced Catfish with Creamy Grits?

Southern Soul Food seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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